Warm-Up | Performance
One set of:
“Banded Pressing Warm-up”
Pallof hold x 30 seconds per side
Banded Press x 10 reps high, 10 reps chest level, 10 reps towards floor
Banded Tricep Extensions x 10 reps
Lat Press-Down x 10 reps
Two sets of:
PVC-Weighted Cross-Bench Pullover x 8 reps
PVC Fold-to-Hold x 5 reps, 5 second hold each
Prone Plank x 45 seconds
A.
Six sets of:
Unsupported Seated Strict Press x 2-3 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes
Build to today’s 3-RM.
B.
Complete as many rounds and reps as possible in 12 minutes of:
4 Dumbbell Devil’s Presses (50/35 lbs)
8 Chest-to-Bar Pull-Ups
12 Dumbbell Push Presses (50/35 lbs)
A. 50kg 3RM
B. 5+8 ttb
55-65-75-85-95-105*3
6+12
A.
95×3
115×3
135×3
155×3
155×3
160×2
B. 5 rds RX @ 55# DB’s
A. 3rm 90% of 1rm strict press
B. 5 rnds + 18 reps